5 More Exercises for Better Mental Health

Mental health has become increasingly significant in our fast-paced, technology-driven world. Many individuals experience stress, anxiety, and other mental health challenges regularly. While traditional approaches like therapy and medication are vital, there’s a highly effective yet often overlooked solution: exercise.

Movement isn’t just beneficial for physical fitness—it profoundly impacts mental health.

From reducing symptoms of depression to boosting cognitive function and mood, certain exercises can dramatically improve mental well-being. This article will explore the top five exercises proven to enhance mental health and explain why they work so well, supported by science.

1. Walking: The Gateway to Mental Clarity

Walking may appear simple, but its mental health benefits are substantial. It is accessible, requires no special equipment, and can be adapted to fit any schedule.

Benefits of Walking for Mental Health

• Stress Reduction: Walking, particularly in natural settings, triggers the body’s relaxation response. A study from Environmental Health and Preventive Medicine showed that walking in nature significantly lowers cortisol levels, promoting a state of calm .
• Mood Enhancement: Regular walking boosts the production of endorphins, natural chemicals in the brain associated with happiness. This means that even a short 20-minute stroll can act as an instant mood booster.
• Enhanced Creativity: Research from Stanford University found that walking can increase creative output by up to 60%. This effect occurs because walking helps loosen mental constraints, making it easier to think more freely.
• Social Connection: Group walks can foster social interaction, reducing feelings of loneliness and isolation, both of which contribute to better mental health.

Best Practices for Walking

• Incorporate Nature: Whenever possible, walk in parks, nature reserves, or green urban spaces to maximise the calming effects.
• Make It Routine: Schedule walks at the same time daily or integrate them into existing habits (e.g., walking after meals).
• Mindful Walking: Try to focus on your breath, the sensation of your feet hitting the ground, and your surroundings. This practice can turn a simple walk into a mindful, stress-relieving activity.

Top 10 Exercises That Will Improve Your Mental Health

2. Yoga: The Balance of Body and Mind

Yoga is an ancient practice that combines physical poses, controlled breathing, and meditation. It is not just a form of exercise but a comprehensive approach to mental and physical health.

How Yoga Improves Mental Health

• Reduces Anxiety and Depression: Research published in the Journal of Psychiatric Practice found that participants who practised yoga twice a week showed significant reductions in anxiety and depressive symptoms. This is because yoga helps balance neurotransmitters like serotonin and gamma-aminobutyric acid (GABA), which play key roles in mood regulation.
• Enhances Mindfulness and Awareness: By focusing on breath and movement, yoga helps practitioners become more present, reducing mind-wandering and rumination, which are often linked to anxiety and depression .
• Stress Management: Yoga has been shown to reduce levels of cortisol, the body’s main stress hormone, while enhancing the activity of the parasympathetic nervous system, which is responsible for promoting relaxation and rest .

Types of Yoga for Mental Health

• Hatha Yoga: Good for beginners and includes a gentle introduction to basic poses and breathing exercises.
• Vinyasa Yoga: Provides a more dynamic flow of poses that can increase heart rate and energy levels.
• Restorative Yoga: Focuses on deep relaxation and longer holds of poses to stimulate the parasympathetic nervous system.

Tips for Starting Yoga

• Join a Class: While yoga can be practised at home, joining a class can help beginners learn proper technique and maintain motivation.
• Consistency is Key: Practising yoga for even 15–20 minutes daily can lead to noticeable improvements in mental health.
• Use Guided Videos: If attending a class isn’t an option, guided online videos can be a practical alternative.

3. Strength Training: Building Resilience Inside and Out

Strength training, commonly associated with lifting weights, offers benefits that extend beyond the gym. It fosters resilience and mental strength, equipping individuals to handle stress more effectively.

Mental Health Benefits of Strength Training

• Endorphin Release: Like other forms of physical activity, strength training triggers the release of endorphins, which can lead to a “euphoric” feeling commonly known as the “runner’s high.”
• Boosts Self-Esteem and Confidence: Completing challenging workouts and achieving strength goals can build a sense of accomplishment and self-worth, both of which are crucial for mental health .
• Reduces Symptoms of Depression: A meta-analysis published in JAMA Psychiatry showed that resistance training significantly reduces depressive symptoms, making it an effective intervention for those struggling with depression.
• Improved Sleep Patterns: Strength training has been linked to better sleep quality, as it helps regulate sleep cycles and promote deeper, more restful sleep .

Strength Training Exercises to Consider

• Bodyweight Movements: Squats, lunges, and push-ups are great for beginners and don’t require equipment.
• Free Weights: Incorporating dumbbells or kettlebells can add resistance to your workout.
• Machines: Ideal for those new to weight training, as they provide guided movement and reduce the risk of injury.

Recommendations for Safe Strength Training

• Start Light: Begin with lighter weights to learn proper form before increasing resistance.
• Warm-Up and Cool Down: A proper warm-up and cool down reduce the risk of injury and muscle strain.
• Schedule Recovery: Allow at least 48 hours between sessions that target the same muscle group to facilitate muscle repair and growth.

4. High-Intensity Interval Training (HIIT): Short and Effective

HIIT, characterised by short bursts of intense exercise followed by brief periods of rest or low-intensity movement, is a time-efficient way to boost physical and mental health.

Why HIIT is Effective for Mental Health

• Rapid Endorphin Release: The high intensity of HIIT encourages the brain to release endorphins more quickly than moderate exercise. This creates a feeling of euphoria that can last for hours post-exercise.
• Enhanced Brain Function: HIIT increases blood flow to the brain, boosting oxygen supply and helping improve cognitive functions like memory and focus.
• Anxiety Reduction: A study in Psychiatry Research found that participants who engaged in HIIT reported a significant reduction in anxiety symptoms compared to those who performed moderate-intensity continuous exercise .

Example of a Simple HIIT Routine

1. Warm-Up: 5 minutes of light jogging or dynamic stretching.
2. Workout:
   • 30 seconds of jumping jacks
   • 30 seconds rest
   • 30 seconds of burpees
   • 30 seconds rest
   • 30 seconds of mountain climbers
   • 30 seconds rest
3. Repeat: Complete this circuit three to four times.
4. Cool Down: 5 minutes of stretching and deep breathing.

Tabata Workout: The Ultimate Guide to High-Intensity Interval Training

Tips for HIIT Success

• Modify as Needed: Tailor the intensity to your fitness level. Beginners can do shorter intervals and longer rest periods.
• Mix It Up: Combine different types of exercises to work various muscle groups and keep the routine interesting.
• Stay Hydrated: Drink plenty of water before, during, and after HIIT sessions to prevent dehydration.

5. Tai Chi: Movement with Mindfulness

Tai Chi, often referred to as “meditation in motion,” is an ancient Chinese practice combining slow, intentional movements with deep, controlled breathing. While it might seem understated, its mental health benefits are powerful.

The Mental Health Advantages of Tai Chi

• Reduces Stress and Anxiety: A comprehensive study published in the American Journal of Geriatric Psychiatry found that practising Tai Chi reduces symptoms of stress and anxiety, especially in older adults. The rhythmic, deliberate movements promote relaxation by calming the mind.
• Enhances Emotional Balance: Regular Tai Chi practitioners report a greater sense of emotional control and reduced irritability. This is because the practice encourages the release of dopamine, a neurotransmitter responsible for pleasure and emotional regulation.
• Improves Sleep Quality: The gentle movements paired with mindful breathing enhance relaxation, leading to improved sleep. Quality sleep is directly tied to better mood regulation and overall mental health.

Beginner-Friendly Tai Chi Exercises

• Wave Hands Like Clouds: A gentle movement that mimics the motion of hands gliding through clouds. This exercise encourages fluidity and calmness.
• Repulse the Monkey: Involves backward stepping and coordinated arm movements, helping improve focus and balance.
• Standing Meditation: Holding a comfortable stance while focusing on the breath can provide a simple introduction to mindfulness within Tai Chi.

How to Integrate Tai Chi into Your Routine

• Classes and Groups: Joining a local Tai Chi group or class can foster a sense of community and provide guidance.
• Morning Practice: Starting the day with Tai Chi sets a calm, positive tone that can last throughout the day.
• Online Resources: Videos and apps dedicated to Tai Chi instruction make it easy to practise at home.

Conclusion:

Mental health is a multi-faceted aspect of overall well-being, and exercise is an essential piece of this puzzle. Each of the five exercises discussed—walking, yoga, strength training, HIIT, and Tai Chi—offers unique benefits that can reduce stress, boost mood, improve cognitive function, and enhance sleep. Whether you prefer a slow-paced activity like Tai Chi or the intensity of HIIT, incorporating any of these into your weekly routine can make a profound difference. Prioritising movement doesn’t just strengthen the body; it strengthens the mind, providing resilience and clarity to face life’s challenges.

Key Takeaways Table:

Bibliography:

1. Park, B. J., et al. (2010). The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. Environmental Health and Preventive Medicine.
2. Erickson, K. I., et al. (2011). Exercise training increases the size of the hippocampus and improves memory. PNAS.
3. Streeter, C. C., et al. (2010). Effects of yoga versus walking on mood, anxiety, and brain GABA levels: a randomized controlled MRS study. Journal of Alternative and Complementary Medicine.
4. Field, T. (2011). Yoga clinical research review. Complementary Therapies in Clinical Practice.
5. O’Connor, P. J., et al. (2010). Effects of resistance training on fatigue and depression. Journal of Strength and Conditioning Research.
6. Williams, J. S., et al. (2018). Exercise, sleep, and mental health. Current Psychiatry Reports.
7. Costigan, S. A., et al. (2015). High-intensity interval training for improving health-related fitness in adolescents: a systematic review and meta-analysis. British Journal of Sports Medicine.
8. Meyer, J. D., et al. (2012). Effect of exercise on mood and anxiety. Medicine & Science in Sports & Exercise.
9. Wang, C., et al. (2010). Tai Chi for improving balance and reducing falls: a meta-analysis. Journal of the American Geriatrics Society.
10. Chou, K. L., et al. (2004). The benefits of Tai Chi. American Journal of Geriatric Psychiatry.

Incorporating these practices into your life could not only strengthen your body but cultivate mental resilience, bringing you peace and happiness.